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Olive vs Common fig - In-Depth Nutrition Comparison

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Important differences between Olive and Common fig

  • Olive has more Iron, Copper, Vitamin E , and Calcium, however Common fig has more Vitamin B6, Potassium, and Vitamin B5.
  • Olive's daily need coverage for Iron is 37% more.
  • Olive has 735 times more Sodium than Common fig. Olive has 735mg of Sodium, while Common fig has 1mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Figs, raw.

Infographic

Olive vs Common fig infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +151.4%
Contains more Iron +791.9%
Contains more Zinc +46.7%
Contains more Copper +258.6%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains more Potassium +2800%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 14% 13% 6% 21% 1% 5% 24%
Contains more Calcium +151.4%
Contains more Iron +791.9%
Contains more Zinc +46.7%
Contains more Copper +258.6%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains more Potassium +2800%
Contains less Sodium -99.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Vitamin A +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Folate +∞%
Contains more Vitamin K +235.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Folate +∞%
Contains more Vitamin K +235.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Common fig
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Common fig Opinion
Net carbs 3.06g 16.28g Common fig
Protein 0.84g 0.75g Olive
Fats 10.68g 0.3g Olive
Carbs 6.26g 19.18g Common fig
Calories 115kcal 74kcal Olive
Starch g g
Fructose g g
Sugar 0g 16.26g Olive
Fiber 3.2g 2.9g Olive
Calcium 88mg 35mg Olive
Iron 3.3mg 0.37mg Olive
Magnesium 4mg 17mg Common fig
Phosphorus 3mg 14mg Common fig
Potassium 8mg 232mg Common fig
Sodium 735mg 1mg Common fig
Zinc 0.22mg 0.15mg Olive
Copper 0.251mg 0.07mg Olive
Vitamin A 403IU 142IU Olive
Vitamin E 1.65mg 0.11mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 2mg Common fig
Vitamin B1 0.003mg 0.06mg Common fig
Vitamin B2 0mg 0.05mg Common fig
Vitamin B3 0.037mg 0.4mg Common fig
Vitamin B5 0.015mg 0.3mg Common fig
Vitamin B6 0.009mg 0.113mg Common fig
Folate 0µg 6µg Common fig
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 4.7µg Common fig
Tryptophan mg 0.006mg Common fig
Threonine 0.026mg 0.024mg Olive
Isoleucine 0.031mg 0.023mg Olive
Leucine 0.05mg 0.033mg Olive
Lysine 0.032mg 0.03mg Olive
Methionine 0.012mg 0.006mg Olive
Phenylalanine 0.029mg 0.018mg Olive
Valine 0.038mg 0.028mg Olive
Histidine 0.023mg 0.011mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.06g Common fig
Monounsaturated Fat 7.888g 0.066g Olive
Polyunsaturated fat 0.911g 0.144g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Common fig
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Olive
9
Common fig
Mineral Summary Score
43
Olive
11
Common fig

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Olive
5%
Common fig
Carbohydrates
6%
Olive
19%
Common fig
Fats
49%
Olive
1%
Common fig

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Common fig
Common fig contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Common fig
Common fig is lower in Saturated Fat (difference - 1.355g)
Which food is lower in glycemic index?
Common fig
Common fig is lower in glycemic index (difference - 61)
Which food is cheaper?
Common fig
Common fig is cheaper (difference - $2.9)
Which food is richer in vitamins?
Common fig
Common fig is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Common fig - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.